How to replenish water during and after running?

It is very important to replenish water during and after running, so as to keep the body water balance and improve the exercise effect. Here are some suggestions:

Hydrate during running:

For running in a short time (for example, within 30 minutes), you can occasionally add a small amount of water as needed.

For long-distance running or running for a long time (such as 1 hour or more), it is recommended to replenish water every 20-30 minutes to avoid dehydration.

Avoid drinking a lot of water at one time when running, so as not to burden the gastrointestinal tract.

Hydrate after operation:

Replenish water immediately after running to restore the body's water balance. At first, you can drink some light salt water to help replenish the electrolyte lost by sweating.

Then, you can drink a proper amount of pure water or sports drinks several times to avoid drinking too much at once.

When hydrating after running, be careful not to drink ice water to avoid irritating the gastrointestinal tract.